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Monday, May 6th, 2013 - Nancy
Posted: 06 May 2013 07:37 PM   [ Ignore ]   [ # 46 ]
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Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

Jed 225 + 20# on chain

Joseph 225 + 40#

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.

Jed 165#
Joseph 185#

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-

10 minute AMRAP of:

10 Pullups

15 Hang Power Snatches @ 75/55#
20 Pushups

Jed 2 rnd + 10 push ups

Joseph 3 rnd+ 11 push ups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort.

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M/31/6’1”/ 194#

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Posted: 06 May 2013 09:26 PM   [ Ignore ]   [ # 47 ]
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Endurance WOD
Bike/run brick:
60 min bike
103 rpm
265 watts
136 bpm
22 mph avg

4 miles - 29’26 @ 7’21 pace

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 06 May 2013 09:28 PM   [ Ignore ]   [ # 48 ]
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CF WOD

“Elizabeth”
21-15-9 reps of:
Clean 115 pounds
Ring dips

Time - 10’10

Ring dips the slow factor at the end!!!

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 06 May 2013 09:59 PM   [ Ignore ]   [ # 49 ]
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Shoulder Press 3-3-3-3-3-3-3

85, 85, 85, 85, 85, 85, 90#(2,f)

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 06 May 2013 10:51 PM   [ Ignore ]   [ # 50 ]
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Warm up: foam roller on legs, front rack mob (shoulder and wrist), 10 front squats with bar, 3 reps-65 lb, 3-95 lb, 1-135 lb, 1-135 lb
Front Squat 10-10-10-10-10 reps (All sets with 135 lbs.  I could have used more weight, but not hold a front rack.  I would’ve used the cross arm method and that is not in line with technique that I want to improve.)

Got video and all were performed below parallel.

$ out - 5 GHD sit ups to parallel, 10 GHDs all the way.

Foam roller on legs.

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M/39/5’7”/161

“Burpees don’t like you either”

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Posted: 07 May 2013 01:28 AM   [ Ignore ]   [ # 51 ]
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Nancy
As Rx’ed

21:13. OHS Broken. Tryed squat snatching the first rep, missed a few.

GHD situps 3,6,9.

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Posted: 07 May 2013 02:03 AM   [ Ignore ]   [ # 52 ]
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Warm up: 3x (250m row, 20 sit ups, 20 squats)

WOD 130427 Klepto (pack)
4 RFT of:
27 box jumps 20”,
20 burpees,
11 squat cleans 45kg

Time: 20:17

Strict burpees on rounds 2 and 4

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M/47/80kg

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Posted: 07 May 2013 02:28 AM   [ Ignore ]   [ # 53 ]
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“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Rx’d in 18:41 (ran on treadmill)

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 07 May 2013 03:04 AM   [ Ignore ]   [ # 54 ]
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“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

18:59

PR by 3:05.  This is the first PR I’ve had in a while.  I actually got a full night’s sleep and it seems to have paid off.

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Posted: 07 May 2013 03:51 AM   [ Ignore ]   [ # 55 ]
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Didn’t get a chance to post after yesterday’s WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

As Rx. Time - 8:08.

Felt slow, but I am still pretty happy with it.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 07 May 2013 05:41 AM   [ Ignore ]   [ # 56 ]
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Switched to days at work, family errands and Good Living yesterday, so . . . Rest day today!

Adam

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Posted: 07 May 2013 07:37 AM   [ Ignore ]   [ # 57 ]
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Warm-up:

CFWU 2 rounds, pull-ups assisted

WOD:

3 rounds

500m run
15 x ohs 65#

Time 18:15

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~Dave

M/31/6’2”/250

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Posted: 07 May 2013 02:07 PM   [ Ignore ]   [ # 58 ]
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Warm Up


“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

20:04

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 07 May 2013 03:56 PM   [ Ignore ]   [ # 59 ]
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Puppies
“Nancy”
3 rounds for time of:
400 meter run
30 pound Overhead squat, 15 reps

Time: 8:40.8

Quads burned a little, but for some reason this WOD didn’t feel ferocious enough. Probably should have gone 5 rounds or more weight or possibly both. Cashed out with a set of 20 incline sit-ups, which didn’t really do much to help.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 07 May 2013 05:41 PM   [ Ignore ]   [ # 60 ]
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“Nancy”

5 rounds for time of:
400 meter run
95 (sub 80) pound Overhead squat, 15 reps
15:45

Kyla: 40 lbs, 18:06

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M / 55 / 5’ 7” / 170 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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